ALSO INS IDE TIPS TO PREVENT BACK PAIN • HEALTHY RECIPE WHAT OUR PATIENTS ARE SAYING • EXERCISE ESSENTIALS DON ’ T LET YOUR BACK PAIN SLOW YOU DOWN
HEALTH+F I TNESS NEWS LE T T ER
D O N ’ T L E T Y O U R B A C K P A I N S L OW Y O U D OWN
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. AS ONE OF THE MOST COMMON PHYSICAL COMPLAINTS, OVER 80 PERCENT OF THE U.S. POPULATION WILL SUFFER FROM IT AT SOME POINT IN THEIR LIFETIME.
What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
• Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination • Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage
Not a Renaissance Athletic Club member? No worries! We offer services to both member and non-members!
T I P S T O P R E V E N T B A C K P A I N
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. LIFT PROPERLY You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. USE GOOD POSTURE When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. USE STRENGTH TRAINING Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you! • • •
2 tbsp vegetable oil 1 small onion, diced 2 tbsp minced garlic 2 jalapeños, finely diced
Salt & black pepper One 14.5 oz can of diced tomatoes
1 cup of chopped cilantro leaves
• • • •
One 14.5 oz can of black beans
1 cup, shredded Monterrey cheese
6 cups low-sodium chicken broth
3 chicken breasts, boneless One 8-inch flour tortilla
INSTRUCTIONS In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened, add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20-25 minutes. Once chicken is cooked, remove from pot. When cool enough to handle, shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
H E A L T H Y R E C I P E CHICKEN TORTILLA SOUP
WH AT O U R P AT I E N T S A R E S AY I N G
“I’m so thankful to have crossed paths with Kensey. I’ve been working through a newer injury ,and we worked on an older one as well. I never had any hope of gaining improvement on the old one. I had just resolved that it was what it was. It was an exciting moment when I realized that I could get better. Kensey is knowledgeable, fun and genuinely cares about what he does beyond just a job.”
Sunday, March 3 3 pm | $49 per participant This event is limited to 6 participants. Visit our facebook page to register. S Q U AT S H O P Improve your health, speed, and strength gains for squat exercises. Video analysis and correctives will be provided for the event.
WE L C OM E T O T H E T E AM !
WE ’ R E H E R E T O H E L P Y O U !
Justin completed his undergraduate studies at Ferris State University and obtained his Doctorate of Physical Therapy from Andrews University. As a former NCAA athlete and current strength and conditioning specialist, Justin enjoys working with athletes to rehab injuries and maximize performance. His passion for manual therapy is evidenced by his current enrollment in the North American Institute of Orthopedic Manual Therapy post- professional program with the goal to become a certified orthopedic manual therapist. Justin grew up in Niles, MI, and enjoys spending time powerlifting, running, hunting, and fishing.
Though many patients are prescribed or referred physical therapy by a physician, a licensed physical therapist can give evaluations without either! We accept most insurances and will verify benefits for you so that you can get started right away! Not a Renaissance Athletic Club member? No worries! We offer services to both member and non-members! Call 269.769.6108 to schedule your evaluation with a physical therapist today!
DR. JUSTIN PRICE, DPT, CSCS
RE F ER A FR I END !
E X E R C I S E E S S E N T I A L S A SAFE EXERCISE TO RELIEVE BACK PAIN
Refer a friend and receive 50% off massage services at Renaissance Athletic Club.
Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 6-10 times.
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Move without pain Bend and move freely Balance confidently & securely
Sit comfortably for long periods Walk longer distances Maintain a healthy life
Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.
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